Free plan

The six-week strength block, free.

The plan on the board below, as a file that opens in Blok Sessions, plus seven short emails that walk you through it: what each session is for, when to add weight, where people go wrong, and how to read the tests at the end.

Weeks 1 to 3 build, weeks 4 to 6 intensify, week 7 deloads and tests: 27 sessions, 7 short mobility days, the rest is rest
Max hangs with added weight, weighted pull-ups and limit bouldering: the protocols with evidence behind them, with sets, rest and timers already set
Two tests on day one and on the last Saturday, so you see what changed
Seven emails over the seven weeks, then at most one a month
For boulderers who already train. It assumes you've hangboarded before

The plan7 weeks · Strength, built then intensified, then a deload and the tests

Period	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Strength · build	Week 1	Wall75 min Finger recruitment warm-upWarm-up · 15 min 8 boulder pyramidWall · 60 min Done.	Rest Done.	Off-wall40 min Weighted pull-upsStrength · 20 min Core tension primerStrength · 10 min Antagonist maintenanceStrength · 10 min Done.	Active15 min Scapular maintenanceStrength · 10 min World's greatest stretchMobility · 5 min Done.	Wall91 min Specific rampWarm-up · 15 min Max hangs (added weight)Strength · 5×10s Structured hard repeatsWall · 60 min Done.	Wall70 min Movement quality warm-upWarm-up · 15 min Smell the handWall · 25 min Feet cut after every moveWall · 20 min Cooldown resetMobility · 10 min Done.	Rest Done.
	Week 2	Wall91 min Finger recruitment warm-upWarm-up · 15 min Max hangs (added weight)Strength · 5×10s Progressive tenWall · 60 min Done.	Rest Done.	Off-wall40 min Weighted pull-upsStrength · 20 min Core tension primerStrength · 10 min Antagonist maintenanceStrength · 10 min Done.	Active15 min Scapular maintenanceStrength · 10 min World's greatest stretchMobility · 5 min Done.	Wall91 min Specific rampWarm-up · 15 min Max hangs (added weight)Strength · 5×10s Structured hard repeatsWall · 60 min Done.	Wall75 min Movement quality warm-upWarm-up · 15 min Smell the handWall · 25 min Climb with full-body tensionWall · 25 min Cooldown resetMobility · 10 min Skipped.	Rest Done.
	Week 3	Wall91 min Finger recruitment warm-upWarm-up · 15 min Max hangs (added weight)Strength · 5×10s 8 boulder pyramidWall · 60 min Done.	Rest Done.	Today40 min Weighted pull-upsStrength · 20 min Core tension primerStrength · 10 min Antagonist maintenanceStrength · 10 min	Active15 min Scapular maintenanceStrength · 10 min World's greatest stretchMobility · 5 min	Wall91 min Specific rampWarm-up · 15 min Max hangs (added weight)Strength · 5×10s Structured hard repeatsWall · 60 min	Wall75 min Movement quality warm-upWarm-up · 15 min Smell the handWall · 25 min 3 second ruleWall · 25 min Cooldown resetMobility · 10 min	Rest
Strength · intensify	Week 4	Wall91 min Finger recruitment warm-upWarm-up · 15 min Max hangs (added weight)Strength · 5×10s Hard projectingWall · 60 min	Rest	Off-wall42 min Weighted pull-upsStrength · 20 min Offset pull-upsStrength · 12 min Antagonist maintenanceStrength · 10 min	Active19 min Scapular maintenanceStrength · 10 min Couch stretch (hip flexors)Mobility · 4×45s Pancake stretchMobility · 5×45s	Wall70 min Specific rampWarm-up · 15 min Minimum edge hangsStrength · 4×10s Limit movement biteWall · 20 min Climb with full-body tensionWall · 25 min	Wall55 min Specific rampWarm-up · 15 min Jump into lock-offWall · 25 min L-sitStrength · 6×15s Cooldown resetMobility · 10 min	Rest
	Week 5	Wall91 min Finger recruitment warm-upWarm-up · 15 min Max hangs (added weight)Strength · 5×10s Hard projectingWall · 60 min	Rest	Off-wall42 min Weighted pull-upsStrength · 20 min Explosive pull-upsStrength · 12 min Antagonist maintenanceStrength · 10 min	Active19 min Scapular maintenanceStrength · 10 min Couch stretch (hip flexors)Mobility · 4×45s Pancake stretchMobility · 5×45s	Wall70 min Specific rampWarm-up · 15 min Minimum edge hangsStrength · 4×10s Limit movement biteWall · 20 min Climb with full-body tensionWall · 25 min	Wall70 min Specific rampWarm-up · 15 min Dyno practiceWall · 20 min PowerslapWall · 20 min L-sitStrength · 6×15s Cooldown resetMobility · 10 min	Rest
	Week 6	Wall91 min Finger recruitment warm-upWarm-up · 15 min Max hangs (added weight)Strength · 5×10s Hard projectingWall · 60 min	Rest	Off-wall42 min Weighted pull-upsStrength · 20 min Explosive pull-upsStrength · 12 min Antagonist maintenanceStrength · 10 min	Active19 min Scapular maintenanceStrength · 10 min Couch stretch (hip flexors)Mobility · 4×45s Pancake stretchMobility · 5×45s	Wall75 min Specific rampWarm-up · 15 min Minimum edge hangsStrength · 4×10s Limit movement biteWall · 20 min Squeeze bouldersWall · 30 min	Wall70 min Specific rampWarm-up · 15 min Jump into lock-offWall · 25 min PowerslapWall · 20 min Cooldown resetMobility · 10 min	Rest
Deload	Week 7	Wall45 min Easy volume warm-upWarm-up · 15 min Slow-motion climbingWall · 20 min Forearm flushMobility · 5×1:30	Rest	Active20 min Hip circlesMobility · 5 min Deep squat holdMobility · 5×45s Scapular maintenanceStrength · 10 min	Wall55 min Movement quality warm-upWarm-up · 15 min Circuit climbingWall · 30 min Cooldown resetMobility · 10 min	Rest	Wall30 min General climbing warm-upWarm-up · 15 min Finger recruitment warm-upWarm-up · 15 min	Rest

Drag a block from the tray onto any day, or select it and pick a day.

Questions

Is it really free?

Yes. The plan, the emails and the app's planner cost nothing. Pro, which is €2.99 a month or €24.99 once, adds the plan generator and guided sessions, and this plan doesn't need either.

What do I get, exactly?

A .blokplan file attached to the first email. On an iPhone with Blok Sessions, tap it and the whole seven weeks are in the app, every block with its sets, rest and timer. Without the app, the plan's on this page and you can rebuild it in the browser planner.

How much time does it take?

About five hours a week: two wall sessions of around 90 minutes, one off-wall session of 40, a third wall session of about an hour, and 15 minutes of mobility at home. The deload week is half that.

I'm on Android.

The file needs the iPhone app, but the emails and the plan on this page work for anyone, and the browser planner works on Android with a free account.

Who is it for?

Boulderers who already train on purpose and have hangboarded before. The hangs use added weight on a 20 mm edge from week one. If that's new to you, this isn't the right block yet.

The six-week strength block, free.

The plan

Questions

Get the strength block by email.